This is hardly a situation you’re unfamiliar with: every year, around the end of October, your diet and exercise regimen starts to go off the rails. Between Thanksgiving, Christmas, and the innumerable smaller events often surrounding them, there is more – much more – than enough opportu...

All About ZMA Rob Jones asks: “Hey man, just wondering what your take on ZMA was for sleep quality – keep getting 8 hours and still feeling tired during the day. I know you’re having a bad time with sleep so thought you may have given it a whirl. Cheers mate” To first provide some relevant bac...

In my time as a fitness professional, I’ve found that certain central, almost philosophical questions arise perennially, always to some controversy. Among these is the question of whether or not obesity (or, perhaps better phrased, being obese) is a choice. Unfortunately, for reasons I can only gues...

Let’s start with something somewhat surprising: contrary to popular belief, how satiated you feel and how long you stay full after a meal has far less to do with the macronutrient content of that meal than you might think. Sure, macronutrients are in large part responsible for food texture, but we’r...

How Does Energy Density Affect Your Diet? To get straight to the point, energy density becomes practically relevant as a function of its influence on the number of calories we consume, which itself is the strongest determinant of energy balance. Research indicates most of us tend to eat similar quan...

Introduction Although it seems to be increasingly accepted that whole foods (such as lean meats, whole grains, fruits, and vegetables) should predominate one’s diet, the reasons given for this are often vague and not obviously based on scientific evidence. For example, it’s often stated that whole f...

Two Questions to Ask Yourself There are many reasons one might feel drawn to not go to the gym, and the challenge lies in distinguishing between those which are good, and those which are bad. To do so effectively, it can be tremendously helpful to make an effort to draw a line between genuine overtr...

Supplements aren’t as regulated as you think. Here’s how, and what to do about it. Unlike pharmaceutical companies, supplement companies don’t have to demonstrate the safety and efficacy of their products prior to release. Instead, the FDA simply expects supplement companies to comply with FDA regul...